Group Warm up
Group Mobility
Strength – Every 2 minutes x 5 sets: 5 rep bench press *Heavier than last week.
4 rounds for time – 15 minute time cap
400m Run
10 Push Jerk – 155/105lbs
Lv.2 – 135/95lbs Lv.3 – 95/65lbs
Finisher – 3×10 strict pull up
Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00-15:00 ( For time )
21-18-15-12-9-6-3
V- ups
Box jump overs – 30/24″
20:00 – 30:00 AMRAP
3 Wall balls – 20/14lbs
3 Dips
6
6 etc… until time expires!
*Scores is time for workout #1 + Rounds and reps for workout #2
Group Warm up
Group Mobility
Strength – EMOM 8×2 *Back squats / focus on speed 50% of 1RM
WOD ( Workout of the Day )
8 Minute AMRAP
5 Dumbbell squats – 50/35lbs
5 Dumbbell hang cleans
5 Burpees over the Dumbbell
Finisher: x 3 sets
20 Dumbbell rows ( 10R/10L )
10 Dumbbell skull crushers
Group Warm up
Group Mobility
Strength – EMOM x 12 minutes: 2 GHD weighted sit ups * Same weight as last week.
WOD ( Workout of the Day )
4 sets for consistency
600/500m Row
– Rest 1 minute between sets –
Finisher: quad smash x 2 minutes each leg.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
“Barbra Ann” – 5 minute cap each round.
5 Rounds each for time:
20 Handstand push ups
30 Deadlifts – 135/95lbs
40 ab mat sit ups
50 Double unders
-Rest 3 minutes after each round –
Lv.2 – partner option
Group Warm up
Group Mobility
Strength – 50ft sandbag bear Hug style carry
**5 minutes to collect as many trips as possible, every 50ft section = 1 trip ( Rx – 150/100lbs )
Lv.2 – 100/80lbs *Record your score.
WOD ( Workout of the Day )
For time: 20 minute cap
20 Back squats – 185/125lbs
800m Run
100 Air squats
800m Run
20 Front squats – 185/125lbs
Lv.2 – 135/95lbs
Lv.3 – 75/55lbs
Finisher: 2 sets – 30 second pigeon stretch / per leg + 30 second couch stretch per leg.
Group Warm up
Group Mobility
Strength – Every 2 minutes x 5 sets: 5 bench press *Build to a tough set for the day!
WOD ( Workout of the Day )
Every 5 minutes x 5 sets:
50 Double unders
15 Slam balls – 40/20lbs
20/15 Calorie row
*Score = Fastest + Slowest rounds.
Finisher : EMOM style – 10 hammer curls x 10 minutes.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
1:00 Double unders
1:00 Air squats
2:00 Double unders
2:00 Kettlebell swings – 53/35lbs
3:00 Double unders
3:00 Burpees
Group Warm up
Group Mobility
Strength – EMOM 8×2: Sumo Deadlift @ 50%
WOD ( Workout of the Day )
For time – 20 minute time cap
400m Run
50 Sumo deadlift high pull – 75/55lbs
50 Handstand push ups
400m Run
20 Bar muscle ups
200ft overhead walking lunges – 50/35 *One dumbbell
Group Warm up
Group Mobility
Strength – 10×2 GHD sit ups Fast weighted
WOD ( Workout of the Day )
10 Rounds for time – 15 minute cap
10 Calorie row
3 Hang power snatches – 155/105
lv.2 – 135/95
Lv.3 – 95/65lbs
Finisher – crossover symmetry
